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Author Topic: some sprint workout questions  (Read 30600 times)

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seifullaah73

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Re: some sprint workout questions
« Reply #15 on: September 06, 2012, 07:21:34 am »
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  :) I am more relaxed now, just don't worry of getting too technical just lift and run that's all. I'll forget the core after the workout.

I did make progress with 10.13s of 72m flying 30m sprint it was kinda lucky as i couldn't seem to get that time, i was heavily forcing my knees to come up at that time. Then after my ankle twisted i got 10.98 in the 72m, then 10.84, then 10.78.

I also got my 36m timed when doing the flying 72m and i got 3.9 approx 4sec, which was good.

This shows my maintenance is really terrible to end up getting 6-7 sec for the rest of the 36m.
But it was kid who timed me so taking it with a pinch of salt.

Thanks for the help
 :highfive:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: some sprint workout questions
« Reply #16 on: September 08, 2012, 11:57:34 am »
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Hi

Here is the video i was referring to, which one would be better when coming out of the block fast arm swings or slow arm swings gradually getting faster.

<a href="http://www.youtube.com/watch?v=jU1I7iARM28" target="_blank">http://www.youtube.com/watch?v=jU1I7iARM28</a>

note: I know it is terrible quality, i could only use mobile, i hope you can make it out.

I don't think overstriding is a problem any more, correct?

Thanks
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: some sprint workout questions
« Reply #17 on: September 09, 2012, 09:42:59 am »
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In my workout i am currently using the slow swings gradually getting faster, have not perfected the arm swing at the start yet but practice makes consistency which makes perfect.

Did not use a stop watch this time as i feel that changes my form, so i have a mental queue just run fast.

Thanks
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LanceSTS

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Re: some sprint workout questions
« Reply #18 on: September 10, 2012, 03:27:33 am »
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  Thats not too bad considering the amount of time youve trained, but you need to learn blocks NOW if youre going to enter a meet.  Its a huge difference from a 3 pt start if you havent trained with them yet.  Dont worry about the arm swing so much and never intentionally slow it down, think RUN FAST like you posted, that tends to give the greatest results.
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seifullaah73

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Re: some sprint workout questions
« Reply #19 on: September 10, 2012, 08:14:56 am »
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I will try not slow down intentionally, just run out, emphasize large steps rather than slow arm swings but not too much to over emphasize. Training today.

Thanks for the help

p.s. i will try get on to a track and they should have blocks available for me to use this year.
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LanceSTS

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Re: some sprint workout questions
« Reply #20 on: September 10, 2012, 04:54:05 pm »
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Quote from: seifullaah73 on September 10, 2012, 08:14:56 am
I will try not slow down intentionally, just run out, emphasize large steps rather than slow arm swings but not too much to over emphasize. Training today.

Thanks for the help

p.s. i will try get on to a track and they should have blocks available for me to use this year.

Where did you get "large steps" from?  You dont want to over stride... Focus on running fast and explosive, do your form drills, and dont over think it.
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Raptor

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Re: some sprint workout questions
« Reply #21 on: September 10, 2012, 05:25:02 pm »
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Quote from: LanceSTS on September 10, 2012, 04:54:05 pm
Quote from: seifullaah73 on September 10, 2012, 08:14:56 am
I will try not slow down intentionally, just run out, emphasize large steps rather than slow arm swings but not too much to over emphasize. Training today.

Thanks for the help

p.s. i will try get on to a track and they should have blocks available for me to use this year.

Where did you get "large steps" from?  You dont want to over stride... Focus on running fast and explosive, do your form drills, and dont over think it.

If I do this and don't actively think about elongating my strides... I just do very short quick steps. Don't know what seifullaah73 does but that's what I do.
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LanceSTS

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Re: some sprint workout questions
« Reply #22 on: September 10, 2012, 08:39:47 pm »
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Quote from: Raptor on September 10, 2012, 05:25:02 pm
Quote from: LanceSTS on September 10, 2012, 04:54:05 pm
Quote from: seifullaah73 on September 10, 2012, 08:14:56 am
I will try not slow down intentionally, just run out, emphasize large steps rather than slow arm swings but not too much to over emphasize. Training today.

Thanks for the help

p.s. i will try get on to a track and they should have blocks available for me to use this year.

Where did you get "large steps" from?  You dont want to over stride... Focus on running fast and explosive, do your form drills, and dont over think it.

If I do this and don't actively think about elongating my strides... I just do very short quick steps. Don't know what seifullaah73 does but that's what I do.

You need to do form drills.  Thats when you fix those issues, not when working on maxS.
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seifullaah73

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Re: some sprint workout questions
« Reply #23 on: September 11, 2012, 10:30:51 am »
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Quote from: LanceSTS on September 10, 2012, 04:54:05 pm
Quote from: seifullaah73 on September 10, 2012, 08:14:56 am
I will try not slow down intentionally, just run out, emphasize large steps rather than slow arm swings but not too much to over emphasize. Training today.

Thanks for the help

p.s. i will try get on to a track and they should have blocks available for me to use this year.

Where did you get "large steps" from?  You dont want to over stride... Focus on running fast and explosive, do your form drills, and dont over think it.

I interpreted explode as large big strides, ok so don't focus on anything just think about running fast.

thanks
« Last Edit: September 12, 2012, 02:48:30 pm by seifullaah73 »
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: some sprint workout questions
« Reply #24 on: September 11, 2012, 10:46:19 am »
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Is there any drills besides the sprint start that i can do to help me get out of the block effectively and be technically sound.
I just can't seem to get the mental cue right.

Thanks
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: some sprint workout questions
« Reply #25 on: September 12, 2012, 02:47:06 pm »
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Hi

Its regarding my hypertrophy workout.

Below is my phase A hypertrophy, which i have decided to be the only phase of my hypertrophy.

Day 1: Arms
Day 2: Legs
Day 3: Rest
Day 4: Arms
Day 5: Legs
Day 6: Rest
Day 7: Speed

I contacted the local track near the uni im going to this year and they replied that Training is on Tuesday and Thursday from 1830/1900

Any ideas how i can incorporate this into my hypertrophy workout without overloading myself.

Thanks
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: some sprint workout questions
« Reply #26 on: September 20, 2012, 08:07:18 am »
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I will be going next week, any ideas of how i can arrange my workout with the training days at the local track.
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/
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